[PDF] Rehabilitation & Sports Medicine Body Mechanics

34698_7rehab_body_mechanics.pdf

Locations: Worcester Gold Start Blv. 508-856-9510, 640 Lincoln St. 508-854-2426, Worcester Medical Center 508- 368-3143

J Westboro 508-871-0789 J Leominster 978-840-1900 JAuburn 508-721-1101

Disclaimer: If you experience pain or worsening of symptoms call doctors office and stop doing your exercises.

Internet Access: www.reliantmedicalgroup.org Click on Medical Services, Specialty Care, Rehabilitation, Informative Exercise Sheets

Rehabilitation & Sports Medicine

Body Mechanics

LIFTING - 11

Lifting Principles

g breath. and close to the center of trunk.

POSITIONING - 5

Standing

For prolonged standing,

alternate placing one foot in front of the other or on a stool. Wear low-heeled shoes, and maintain good posture.

LIFTING - 3

Low Shelf

Squat down, and bring item close to lift.

MOVEMENT - 10

Planning Ahead

Don't rush! Give

yourself time to set up proper work conditions, and carry out good body mechanics.

LIFTING - 1

Reducing Load

Move heavy items

one at a time, or move portions of the contents.

Locations: Worcester Gold Start Blv. 508-856-9510, 640 Lincoln St. 508-854-2426, Worcester Medical Center 508- 368-3143

J Westboro 508-871-0789 J Leominster 978-840-1900 JAuburn 508-721-1101

Disclaimer: If you experience pain or worsening of symptoms call doctors office and stop doing your exercises.

Internet Access: www.reliantmedicalgroup.org Click on Medical Services, Specialty Care, Rehabilitation, Informative Exercise Sheets

Rehabilitation & Sports Medicine

Body Mechanics

LIFTING - 2

Ask For Help

Ask for help and delegate to others when possible. Coordinate your movements when lifting together, and maintain the low back curve. MOVEMENT - 1

Bending

Bend at hips and knees, not back.

Keep feet shoulder-width apart.

MOVEMENT - 2

Avoid Twisting

Avoid twisting or bending

back. Pivot around using foot movements, and bend at knees if needed when reaching for articles.

MOVEMENT - 11

Moving Objects

Keep elbows close

at sides, and use total body weight and legs to push or pull.

MOVEMENT - 12

Pushing / Pulling

Pushing is preferable

to pulling. Keep back in proper alignment, and use leg muscles to do the work.

POSITIONING - 10

Work Height and

Reach

Ideal work height is

no more than 2 to 4 inches below elbow level when standing, and at elbow level when sitting.

Reaching should be

limited to arm's length, with elbows slightly bent.

Locations: Worcester Gold Start Blv. 508-856-9510, 640 Lincoln St. 508-854-2426, Worcester Medical Center 508- 368-3143

J Westboro 508-871-0789 J Leominster 978-840-1900 JAuburn 508-721-1101

Disclaimer: If you experience pain or worsening of symptoms call doctors office and stop doing your exercises.

Internet Access: www.reliantmedicalgroup.org Click on Medical Services, Specialty Care, Rehabilitation, Informative Exercise Sheets

Rehabilitation & Sports Medicine

Body Mechanics

ADL - 6

Refrigerator

Squat with knees apart to reach

lower shelves and drawers.

POSITIONING - 13

Computer Work

Position work to face forward.

Use proper work and seat height.

Keep shoulders back and down,

wrists straight, and elbows at right angles. Use chair that provides full back support. Add footrest and lumbar roll as needed.

MOVEMENT - 7

Reaching Into Drawer

Squat to reach or rearrange your work

area, and avoid twisting and bending.

ADL - 11

Housework - Bed

Use light bedding, such as a

down comforter. Place one knee up on bed to reach when making bed. Use extra- depth fitted sheets, and squat down when tucking corners.

ADL - 8

Housework - Sink

Place one foot on

ledge of cabinet under sink when standing at sink for prolonged periods.

ADL - 19

Housework - Vacuuming

Hold the vacuum with arm held at side.

Step back and forth to move it, keeping

head up. Avoid twisting.

Locations: Worcester Gold Start Blv. 508-856-9510, 640 Lincoln St. 508-854-2426, Worcester Medical Center 508- 368-3143

J Westboro 508-871-0789 J Leominster 978-840-1900 JAuburn 508-721-1101

Disclaimer: If you experience pain or worsening of symptoms call doctors office and stop doing your exercises.

Internet Access: www.reliantmedicalgroup.org Click on Medical Services, Specialty Care, Rehabilitation, Informative Exercise Sheets

Rehabilitation & Sports Medicine

Body Mechanics

ADL - 25

Gardening - Shoveling

Push from end of handle, shifting body

weight from back leg to front leg. Keep knees bent and avoid twisting your back.

ADL - 24

Gardening - Digging

Insert tool vertically into soil and

step on blade, then lift out small amounts.

LIFTING - 8

Car Trunk - Reaching Down

Maintain curve of lower

back when reaching into a deep trunk.

Can also lift oppo-

site leg backward to keep back straight, while using other hand for support.

ADL - 23

Gardening - Mowing

Keep arms close to sides and walk with

lawn mower.

ADL - 27

Gardening - Weeding / Planting

Squat or kneel. Knee pads may

be helpful.

ADL - 26

Gardening - Raking

Move close to area to be raked. Use arm movements to do the work. Keep back straight and avoid twisting.